Mirako Medic

10 Exercises to Tone Every Inch of Your Body
Benefits of working out
We know daily exercise is good for optimizing health. But with so many options and limitless information available, it’s easy to get overwhelmed with what works. But not to worry. We’ve got your back (and body)!

Check out the 10 exercises you can do for ultimate fitness. Combine them into a routine for a workout that’s simple but powerful and sure to keep you in shape for the rest of your life.

After 30 days — although you can also do them just twice a week — you should see improvements in your muscular strength, endurance, and balance.

Plus, notice a difference in how your clothes fit — winning!

Why these 10 exercises will rock your body
One surefire way to attack your fitness regimen effectively? Keep the fuss to a minimum and stick with the basics.

1. Lunges
Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement while also increasing strength in your legs and glutes.
Start by standing with your feet shoulder-width apart and arms down at your sides.
Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
Complete 3 sets of 10 reps.
2. Pushups
Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.
Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
Complete 3 sets of as many reps as possible.
If you can’t quite perform a standard pushup with good form, drop down to a modified stance on your knees — you’ll still reap many of the benefits from this exercise while building strength.

3. Squats
Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.
Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for 1 second, then extend your legs and return to the starting position.
Complete 3 sets of 20 reps.
4. Standing overhead dumbbell presses
Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, but it also engages your upper back and core.
Equipment: 10-pound dumbbells

Pick a light set of dumbbells — we recommend 10 pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.
Bracing your core, begin to push up until your arms are fully extended above your head. Keep your head and neck stationary.
After a brief pause, bend your elbows and lower the weight back down until your triceps muscle is parallel to the floor again.
Complete 3 sets of 12 reps.
5. Dumbbell rows
Not only will these make your back look killer in that dress, but dumbbell rows are also another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.
Equipment: 10-pound dumbbells

Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
Bend forward at the waist, so your back is at a 45-degree angle to the ground. Be certain not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.
Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat and stopping just below your chest.
Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets.
6. Single-leg deadlifts
This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move.
Equipment: dumbbell

Begin standing with a dumbbell in your right hand, and your knees slightly bent.
Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground.
When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement.
Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg. It’s suggested to do 3 sets of 10-12 reps per side.
7. Burpees
An exercise we love to hate, burpees are a super-effective, whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.
Start by standing upright with your feet shoulder-width apart and your arms down at your sides.
With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.
Jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.
Stand up straight, bringing your arms above your head, and jump.
This is one rep. Complete 3 sets of 10 reps as a beginner.
8. Side planks
A healthy body requires a strong core at its foundation, so don’t neglect core-specific moves like the side plank.

Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively.
Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground and elbow directly under your shoulder.
Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.
Return to start in a controlled manner. Repeat 3 sets of 10–15 reps on one side, then switch.
9. Planks
Planks are an effective way to target both your abdominal muscles and your whole body. Planking stabilizes your core without straining your back the way situps or crunches might.
Begin in a pushup position with your hand and toes firmly planted on the ground, your back straight, and your core tight.
Keep your chin slightly tucked and your gaze just in front of your hands.
Take deep, controlled breaths while maintaining tension throughout your entire body, so your abs, shoulders, triceps, glutes, and quads are all engaged.
Complete 2-3 sets of 30-second holds to start.
10. Glute bridge
The glute bridge effectively works your entire posterior chain, which isn’t only good for you, but it’ll make your b***y look perkier, too.
Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
Pause 1–2 seconds at the top and return to the starting position.
Complete 10–12 reps for 3 sets.

Eat like an athlete hub
Ever wondered what the diet of a top athlete looks like? We interviewed a range of UK sporting icons on how they best fuel their performance across various disciplines, from running and swimming to hockey and skiing. Read about the training diets of Mo Farah, Jess Ennis-Hill, the Brownlee brothers and plenty more, along with their top fitness tips and favourite foods to eat in downtime.

Find the best ways to fuel your training with our guides on what to eat during your run, what to eat during a swim and what to eat during cycling. Looking for marathon inspiration? We've got the perfect marathon meal plans to suit a range of diets and training intensities.

Running, track and field athletics
In order for professional athletes to maintain their rigorous training programs, they need to fuel their bodies correctly. And their lean bodies definitely reflect how great their nutrition is. If you want to know the secret to a great diet that will keep you healthy and lean, check out these do's and don'ts of a champion-inspired diet.

20 Little Things That Make You Gain Fat
The average person gains one to two pounds (0.5 to 1 kg) every year (1Trusted Source).

Although that number seems small, that could equal an extra 10 to 20 pounds (4.5 to 9 kg) per decade.

Eating healthy and exercising regularly can help prevent this sneaky weight gain. However, it’s often the little things that pack on the pounds.

Fortunately, you can take control by changing your habits today.

Here are 20 little things that are making you gain fat.
1. Eating Quickly
In today’s world, people are busier than ever and tend to eat their meals quickly.

Unfortunately, eating quickly might be making you gain fat. Studies show that people who eat their meals quickly are more likely to be overweight or obese (2Trusted Source, 3, 4Trusted Source).

This is because it takes time for your body to tell your brain that it is full. Thus, people who eat quickly can easily eat more food than their body needs before feeling full (5Trusted Source).

If you’re a quick eater, try to consciously slow down by chewing more and taking smaller bites. You can learn more strategies to slow down your eating here.
2. Not Drinking Enough Water
Studies estimate that up to 16–28% of adults are dehydrated, with older people at an increased risk (6Trusted Source).

Not drinking enough water can make you thirsty. Interestingly, thirst may be mistaken as a sign of hunger or food cravings by the body (7Trusted Source).

In one study, scientists found that people who drank two cups of water right before breakfast ate 22% fewer calories at that meal than people who did not drink water (8Trusted Source).

Best of all, plain water has zero calories. Some studies have found that replacing sugar-sweetened beverages with water may reduce calorie intake by up to 200 calories per day (9Trusted Source).

If you find plain water boring, try adding slices of cucumber, lemon or your favorite fruit to add a dash of flavor.

3. Being Too Social
Having a social life is important for maintaining a happy work-life balance.

However, being too social might be making you gain fat. Social situations often involve food or alcohol, which can easily add unwanted calories to your diet.

In addition, research shows that people tend to eat like the people they are with. So if your friends eat big portions or prefer unhealthy foods, you’re more likely to follow suit (10, 11).

Fortunately, there are things you can do to stay healthy without giving up your social life. You can find clever tips to eat healthy when eating out here.
4. Sitting Too Long
In Western countries, the average adult sits for 9 to 11 hours per day (12Trusted Source).

Although it seems harmless, studies show that people who sit longer are more likely to be overweight. In addition, they have higher risks of chronic diseases and early death (13Trusted Source).

For example, an analysis of six studies of nearly 600,000 people found that adults who sat for longer than 10 hours per day, such as the average office worker, had a 34% higher risk of an early death (12Trusted Source).

Interestingly, studies have also found that people who sit the longest don’t seem to make up for the time they spent sitting with exercise (14Trusted Source, 15Trusted Source).

If your work involves sitting for long intervals, make sure you exercise either before work, during lunch or after work a few times per week. You can also try using a standing desk.

5. Not Getting Enough Sleep
Over a third of Americans don’t get enough sleep (16Trusted Source).

Unfortunately, a lack of sleep is strongly linked to weight gain. This is due to many factors, including hormonal changes and a lack of motivation to exercise (17Trusted Source).

In one study, scientists analyzed the sleeping habits of over 68,000 women over 16 years. They discovered that women who slept fewer than 5 hours per night had a much higher risk of gaining weight than people who slept 7 hours or more (18Trusted Source).

What’s worse, people who don’t get enough sleep are more likely to gain belly fat, or visceral fat. Carrying more visceral fat is linked to a higher risk of harmful diseases like heart disease and type 2 diabetes (19Trusted Source, 20Trusted Source).

If you’re struggling to fall asleep, you can find helpful tips to help you fall asleep faster here.

6. Not Having Time to Relax
Many people lead busy lives and never have time for themselves.

Sadly, not having time to relax could make you feel constantly stressed and gain some fat.

Studies show that constant stress is linked to belly fat. It seems that this stress makes people unconsciously crave unhealthy “comfort foods” to relieve stress and make them feel better (21Trusted Source).

Meditation is a great alternative for dealing with stress. A review of 47 studies of over 3,500 people showed that meditation helped alleviate stress and anxiety (22Trusted Source).

Aside from meditation, you can also try yoga, cutting back on caffeine and practicing mindfulness to help relieve stress.

7. Eating From Large Plates and Bowls
The size of your plates and bowls could have a significant impact on your waistline.

In an analysis of 72 studies, scientists found that people ate more food when it was served on larger plates and bowls than smaller plates and bowls without even realizing it. On average, people who ate from larger tableware consumed 16% more calories per meal (23Trusted Source).

Additionally, another study found that even nutrition experts unconsciously ate 31% more ice cream when they were provided with larger bowls (24Trusted Source).

This happens because larger plates can make a serving of food look smaller than it is. This tricks your brain into thinking you haven’t eaten enough food.

Simply switching to smaller tableware may help you eat less food without feeling hungry.

8. Eating in Front of the TV
People often eat while watching TV, browsing the Internet or reading the paper. However, eating while distracted could make you eat more food.

A review of 24 studies found that people ate more food during a meal when they were distracted (25Trusted Source).

Interestingly, those who ate while distracted also ate significantly more food later in the day. This might be because they didn’t realize how much food they ate during the meal.

While you’re eating, aim to remove all distractions and focus on your meal. This is known as mindful eating and helps make eating a more enjoyable and conscious experience (26Trusted Source).

9. Drinking Your Calories
Drinking fruit juices, soft drinks and other beverages might be making you gain fat.

Your brain does not register calories from beverages the same way it registers calories from foods, meaning you’re likely to compensate by eating more food later on (27Trusted Source).

In one study, 40 people consumed 300 calories from either whole apples, applesauce or an apple with their meal at six different times. Scientists found whole apples the most filling, while apple juice was the least filling (28Trusted Source).

Get your calories from whole foods rather than beverages. Whole foods take more time to chew and swallow, which means your brain has more time to process hunger signals.

10. Not Eating Enough Protein
A lack of protein in your diet might be making you gain fat.

This important nutrient can help you stay fuller for longer while eating less food (29Trusted Source).

Protein tells the body to make more fullness hormones like peptide YY, GIP and GLP-1. It also tells the body to make fewer hunger hormones like ghrelin (30Trusted Source, 31Trusted Source).

Studies have also shown that a higher protein diet can help boost your metabolism and preserve muscle mass — two factors important for maintaining a healthy weight (29Trusted Source, 32Trusted Source).

To increase your protein intake, try eating more protein-rich foods like eggs, meats, fish, tofu and lentils. You can find more delicious protein foods here.

11. Not Eating Enough Fiber
A lack of fiber in your diet could be making you gain fat. This is because fiber helps control your appetite to keep you fuller for longer (33Trusted Source, 34Trusted Source, 35Trusted Source).

One study showed that eating an extra 14 grams of fiber per day may decrease your calorie intake up to 10%. This could lead to a loss of up to 4.2 pounds (1.9 kg) over four months (36Trusted Source).

Aside from appetite, the effects of fiber on weight loss are controversial. Nonetheless, the fact that fiber is filling may help protect your waistline.

You can increase your fiber intake by eating more vegetables, especially beans and legumes. Alternatively, you can try taking a soluble fiber supplement like glucomannan.

12. Taking the Elevator Instead of the Stairs
If you take the elevator instead of the stairs at work, you’re missing out on an easy workout.

Research shows that you burn 8 calories for every 20 steps you climb. While 8 calories may seem insignificant, it can easily add up to an extra hundred calories per day if you often travel between many floors (37Trusted Source).

In addition, studies show that people who take the stairs have improved overall fitness and better heart and brain health (38Trusted Source, 39Trusted Source, 40).

What’s more, research shows that taking the stairs may be faster than taking the elevator if you factor in waiting time (40).

13. Not Having Healthy Snacks Handy
Hunger is one of the biggest reasons why people gain weight.

When people are hungry, they are more likely to eat larger portions of food. In addition, hunger can increase your cravings for unhealthy foods (41, 42, 43Trusted Source).

Having healthy snacks handy can help combat hunger and curb your cravings for unhealthy foods.

Just remember to keep your portion sizes at meals in check. Otherwise, eating too many healthy snacks alongside large meals can still affect your waistline.

You can find many delicious healthy snack ideas here.

14. Eating Too Many Healthy Fats
Healthy fats like avocado, coconut oil and olive oil are an important part of a healthy diet.

Unfortunately, “having too much of a good thing” also applies to healthy fats. That’s because healthy fats are also high in calories.

For example, a single tablespoon of olive oil contains 119 calories. If you add multiple spoons of oil to your meals, the calories can add up quickly (44).

Although healthy fats are high in calories, they are nutritious and should not be avoided. Instead, aim to get most of the fat in your diet from whole foods like salmon and avocado. These foods are more filling than oils alone.

In addition, aim to eat a good balance of healthy fats, lean proteins, fruits and vegetables. This should naturally balance out your diet and lower your daily calorie intake.

15. Shopping Without a Grocery List
Shopping without a grocery list might be making you gain fat.

Not only can a shopping list help you save money, but it can also stop you from making impulse purchases, which are often unhealthy.

In fact, several studies have found that people who shop with a grocery list are more likely to eat healthier, carry less weight and save more money (45Trusted Source, 46Trusted Source).

Here are a few tips for making a grocery list:

Arrange foods by category so that they are easier to locate.
If you’re familiar with the store, list your foods in order from closest to the entrance to furthest from the entrance. This will help save you time and avoid temptation.
Make sure your grocery list matches your weekly meal plan so that you don’t have to go back to the store again.
16. Drinking Too Many Milky Coffees
Over 60% of Americans drink coffee daily (47).

This popular beverage is not only energizing, but it is also loaded with antioxidants and beneficial nutrients.

However, research shows that over two-thirds of Americans add cream, sugar, milk and other additives to their coffee, which can make it unhealthy. This means your coffee habit might be contributing to fat gain (48).

For example, a tall latte from Starbucks has 204 calories. Making a switch to black coffee can provide you with the same caffeine hit without the extra calories (49, 50).

17. Not Eating Enough Fruits and Veggies
Fewer than 1 in 10 Americans meet the recommendations for fruit and vegetable intake (51Trusted Source).

This is likely a big reason why 70% of Americans are either overweight or obese (52Trusted Source).

Not only are fruits and vegetables loaded with beneficial nutrients, but they are also quite low in calories, which is great for your waistline (53Trusted Source).

Many studies have also shown that people who eat more vegetables and fruits are more likely to be at a healthier weight (54Trusted Source, 55Trusted Source).

If you find it hard to eat your fruits and veggies, here are a few helpful tips:

Add some fruit to your morning oatmeal.
Prepare some raw veggie sticks and take them with you to work.
Add plenty of chopped vegetables to your soups, stews and lasagnas.
Eat vegetable-rich soups and stews as it gets colder outside.
If you find it hard to prepare fresh veggies, try mixing it up with frozen veggies.
18. Using Too Much Dressing
A single serving of salad dressing can contain more calories than your entire salad.

For example, common salad dressings like ranch, bleu cheese and Caesar dressings contain between 130 to 180 calories per standard serving (56, 57, 58).

To put this into perspective, it would take you 30 minutes of walking at a moderate pace to burn off just the salad dressing (59).

Instead, try to cut back on the salad dressings as much as possible, as they can easily add calories to your diet. Or better yet, opt for a low-calorie salad dressing like a vinaigrette.

19. Having Irregular Mealtimes
While delaying a meal every now and then isn’t harmful, constantly eating at irregular times may be harmful to your health and your waistline.

In one study of 11 people, scientists found that people who had regular mealtimes felt less hungry before a meal and more full after a meal. This means people with irregular mealtimes may often feel more hungry and eat more food (60Trusted Source).

Most concerning is that people who have irregular mealtimes have a higher risk of chronic diseases. This includes metabolic syndrome, heart disease, insulin resistance and poor blood sugar control (60Trusted Source, 61Trusted Source).

In theory, irregular mealtimes may promote these harmful effects by affecting your body’s internal clock. This internal clock helps regular processes like appetite, metabolism and digestion, so irregular eating may disrupt their rhythm (61Trusted Source, 62Trusted Source, 63Trusted Source).

20. Not Eating Healthy on the Weekend
People often find it easier to eat healthy during the week because they typically have a daily routine with their work and life commitments.

Conversely, weekends tend to have less structure. In addition, people may be around more unhealthy temptations, which can lead to weight gain.

In one study, scientists observed the diet and exercise habits of 48 people. They found that people gained weight on weekends, as they ate more food and were less active (64Trusted Source).

Fortunately, you also have more time on the weekends to go outdoors and exercise. Moreover, you can avoid temptation by removing unhealthy foods from the household.

The Bottom Line
There are many little things that can make you gain fat.

However, you can make lifestyle changes today to account for them.

By following just a few of the tips in this article, you can make sure you get the most out of your healthy diet and exercise routine and avoid sabotaging it by accident.

Where to Find the Best Food in Europe
With Europe beginning to open up, it’s time to start planning your next foodie adventure! If you travel for food like I do, you may be wondering which European foods you should sample. European cuisine is rich and varied, and each country and region has its own specialities and unique dishes. So where can you find the best food in Europe? Let’s explore all the delicious foods from Europe and see which tops the list!
How to Choose Your Top European Food Destination
For some people, choosing which European country to visit is purely down to their delicious cuisine. Italy is famous for pasta and pizza, whereas Spanish paella might top your list of European foods to try. However, some European dishes aren’t as well known.

For foodies who love eating out at restaurants, knowing which cities have the most restaurants to choose from could help you decide. CIA Landlord Insurance recently carried out a study to see which cities have the most restaurants per capita, and Lisbon in Portugal topped the list with 1 restaurant per 103 people living in the city.
Other visitors who prefer to browse local food markets and enjoy street food might be happier in Palermo Italy which is renowned for its cheap and tasty street food. Markets in other Mediterranean countries like France, Spain and Greece are also very tempting – well, markets in every country really!

Then there is the style of cuisine to consider, which varies depending on the climate and the local ingredients. In mountainous regions, European dishes are heartier and richer to fuel people through cold weather. Warmer countries around the Mediterranean tend to have lighter food, with fresh vegetables and fruit providing the base for delectable salads which are equally tempting!

Other countries have a mix of everything with regional specialities providing the best of both worlds. No matter where you choose, European foods will not disappoint but to help you narrow it down I’ve chosen my favourite contenders for the best food in Europe:
Countries with The Best Food in Europe
Italy
For me, Italy has to top the list. OK yes, pasta and pizza are famous the world over but having freshly made ravioli in Milan, or sampling the simplest pasta with olive oil, tomato and basil in Florence, or with black pepper and pecorino cheese in Rome are not experiences that you easily forget.

Of course, there is more to Italian cuisine than just pizza and pasta. Rich meat stews in the northern region of Trentino, an array of street food in Sicily, incredible seafood in Veneto, balsamic vinegar and Parmesano Reggiano cheese in Emilia Romagna, risottos, incredible cheeses, cured meats, wine and prosecco to name just a few of the mouth-watering foods you can enjoy in Italy.
Then, of course, you have Italian desserts to think about! Tiramisu is the quintessential Italian sweet, with mascarpone cream, coffee, liqueur and a sprinkling of chocolate. Gelato needs no introduction, and nowhere does ice cream better than Italy!
Austria
Austria is one of those European countries which surprised me with its food. I’d heard of the Wiener Schnitzel before I visited, but I didn’t know much else about Austrian cuisine. I quickly realised that some of the most iconic European foods were from Austria!

Sacher Torte chocolate cake was invented in Vienna, and while there are rivalries for every famous dish I loved sampling the competing cakes to choose my favourite version (Café Demel if you’re wondering!). Apple Strudel was also created here, and in the grounds of the Schonbrunn Palace, you can watch it being made traditionally as it was for Austrian royalty.
Spain
I fell in love with Spanish food when I lived in Barcelona. And of course, I’m talking about more than just paella. While traditional Valencian paella is made with chicken and rabbit, seafood paella is the most famous and while I adore it, I found an even more delicious alternative in the shape of black rice with cuttlefish.

Tapas is another huge tick for Spanish cuisine, and the variety of tapas alone is staggering. Fried aubergine with honey, chorizo with cider, grilled padrón peppers (where once in while you get a spicy one), sliced octopus sprinkled with smoked paprika, green beans fried with serrano ham and many, many more. I’m drooling with the thought!

Then you have the classic Spanish olive oil, ham and wine and cava (the Catalan version of Champagne). Manchego cheese and again, the simplest things are sometimes the best – my favourite breakfast of toasted bread rubbed with tomato and garlic with a sprinkle of salt and a drizzle of olive oil.
Greece
It’s been a long time since I visited Greece, but memories of the food there have stayed with me. Simple salads of cucumber, black olives and tomato topped with fresh herbs, olive oil and crumbly feta cheese.

Substantial meat dishes like roast lamb or moussaka layered with aubergines and bechamel, grilled fish and gyros kebabs in pitta bread smothered with tzatziki yoghurt and cucumber sauce.

A lunch of pitta bread with hummus and taramasalata, a bowl of olives, stuffed vine leaves, feta and spinach puff pastry pies, or pastries filled with minced lamb or smothered in sweet honey and nuts. All washed down with a glug of aniseed-flavoured ouzo. What a meal!
Portugal
Like its Spanish neighbour, Portuguese food is incredible, but perhaps less well known around the world. Pasteis de Nata custard tarts are probably the most popular dish to try, but regional cuisine in Portugal really shows off the best of Portuguese food!

Fresh seafood is plentiful around Portugal’s long coastline to the east and south. Cataplana was a revelation for me when I tried it on a food tour in the Algarve – a fish stew cooked in a copper pot filled to bursting with prawns, clams and cod.

Further inland, dishes such as pork with clams in the Alentejo region or beef stew with creamed spinach were highlights for me when I visited Evora, whereas in Lisbon the humble bifana pork sandwich and cod fritters were my favourites on the food tour I took there. Porto is famous for port and wine made in the city and in the nearby Douro Valley, and the calorific francesinha sandwich smothered in cheese with a fried egg on top as to be tried at least once!
Denmark
I have only visited Copenhagen in Denmark, but if the food there is anything to go by, Danish cuisine must be on your list of delicious foods in Europe. Start the day with a bowl of hot porridge with your topping of choice, suggestions include chopped apple, nuts and toffee sauce which I can confirm was very tasty!

With a vast coastline, trying the seafood in Denmark is a must – in particular pickled herring which is most popular here. Served curled up on an open sandwich with red onion, pickle and dill, it has a delicate and slightly sweet flavour.